WOD 9/13/16

CrossFit HCC – CrossFit

Lurong Championship Challenge WOD #1

L3: Metcon (Time)

LEVEL 3

2 Rounds for Time:

500 Meter Row

40 Goblet Squats (53/35)

30 Wall Sit Ups

20 Deficit Push Ups (45/25)

10 Strict Pull Ups

MASTERS

2 Rounds for Time:

500 Meter Row

40 Goblet Squats (53/35)

30 Wall Sit Ups

20 Push Ups

10 Pull Ups

MASTERS+

2 Rounds for Time:

500 Meter Row

40 Goblet Squats (35/26)

30 Wall Sit Ups

20 Push Ups

10 Pull Ups

L2: Metcon (Time)

LEVEL 2 (MASTERS & MASTERS+ ARE SAME)

2 Rounds for Time:

500 Meter Row

40 Air Squats

30 Wall Sit Ups

20 Push Ups

10 Pull Ups

L1: Metcon (Time)

LEVEL 1 (MASTERS & MASTERS+ ARE THE SAME)

1 Round for Time:

500 Meter Row

40 Air Squats

30 Wall Sit Ups

20 Knee Push Ups

10 Ring Rows